Warmup (10’)
Strength (10’)
ME Deadlift
WOD
Gymnastic Volume
Pick 2 gymnastic goats, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes each.
stay within 2 reps for all sets.
Record reps and total to comments.
Stretching (5’)
Mobility Homework (10’)- Voodoo Band Your Patella Femoral Pain
test/retest: Knees at the bottom of the squat.
Wrap below and above the patella, squat 20x.
CW:
ReplyDeleteKipping pull-ups: 4+4+4+4+3+3+3+2+3+3=33. I did this last month in Lansing, but I don't know my number. I'm pretty sure this is a PR because I started last time with 3. Yay!
Push-ups: 6+6+6+6+6+5+4+4+4+4=51. PR by 2. Yay again!
The 'voodoo flossing' really worked to clean up grunginess in my knee. If you don't have one of these, get one!